Need to Gain 10lbs

Training Beginners
21

Hey Chris,

Yeah, I’m kind of a conditioning nut… my biggest fear is gassing out. I tend to go overboard with some things, and this is definitely one of them. I’m going to take your advice, though, and I’m looking forward to checking out your weights program. I’ll try anything.

I’m not using Surge, but I will check it out. Currently the only supplements I’m using are:

  • Fish Oil
  • Creatine
  • Alpha Male
  • ZMA
  • Multi-Vit

As for adding weight, the heaviest I’ve been is 160. To be honest, I really don’t know how I got there.

What did I eat yesterday…

  • Breakfast: Eggs, bacon, toast with peanut butter & a protein shake.

  • Lunch: Home made tri-tip burritos (2)

  • Dinner: Beef w/ noodles, mushrooms, broccoli and squash.

In between meals I snacked on almonds.

I’m hitting the grocery store tomorrow, so I can move up to more meals per day.

22

[quote]punchbeef wrote:
What did I eat yesterday…

  • Breakfast: Eggs, bacon, toast with peanut butter & a protein shake.

  • Lunch: Home made tri-tip burritos (2)

  • Dinner: Beef w/ noodles, mushrooms, broccoli and squash.

In between meals I snacked on almonds.[/quote]

Good stuff, man. Glad to hear it.

Now on to the fun stuff, this program should start you off great for the first month. After that, we’ll switch it up:

Workout One
A. 2-DB squat 6x4

B. 1-arm db high pull 5x3

C1. DB flat bench press 4x4

C2. DB Romanian deadlift 4x8

D. 2-DB rack walk 3x30 seconds
(Hold the dumbbells like you just finished a hammer curl, brace the DBs against the shoulders and walk for time.)

Workout Two
A. 1-arm farmer’s walk 2x30 seconds (per hand)

B. Step-up 6x4

C1. 2-DB jerk 5x3

C2. Bent 2-DB row 5x4

Alternate those two workouts every time you train, so Monday - workout one, Wednesday - workout two, Saturday - workout one, next Monday - workout two, Wednesday - workout one, etc.

Like I said, try to flip your schedule so there’s a few hours between lifting and martial arts, also, don’t come too close to muscular failure on any set. That, plus smart workout nutrition (Surge, preferably one serving during and one after), should help to minimize any burnout.

23

Right on man! Only one question (so far):

How much weight should I use? I’ve been reading some of Chad Waterbury’s stuff and he’s suggesting certain percentages of your one rep max.

What percentage of my one rep max should I be using? Or do you have an alternative way of calculating how much to lift?

Thanks!

24

[quote]FightingScott wrote:
Diet Plan: Steak and Potatoes Every Meal

[/quote]

did you not read nutrition for newbies ?

25

[quote]dlfury wrote:
FightingScott wrote:
Diet Plan: Steak and Potatoes Every Meal

did you not read nutrition for newbies ?[/quote]

This has food allergy development written all over it.

26

come to think of it though milk it is pretty much a staple in my diet and ive never gotten a food allergy for it.

27

[quote]punchbeef wrote:
What percentage of my one rep max should I be using? Or do you have an alternative way of calculating how much to lift?
[/quote]

For the most part, I don’t focus much on percentages. They’re too fickle and can change from day to day depending on how much/little you slept the night before, if your stomach’s growling, if the music is crappy, whatever.

I’d use your best judgment for the first set of each exercise, then adjust as you go from there. If anything, underestimate at the beginning. It’s easier to add more weight if necessary.

Like I said, the biggest thing (especially with this plan) is to avoid muscular failure. Keep at least one good rep in the tank on every set, and you should be fine.

28

Alright, Chris. I’m on it bro. I’ll keep you posted. Thanks!